Natural Ways to Calm an Overactive Nervous System

Natural ways to calm an overactive nervous system

Breathwork & Relaxation

• Deep diaphragmatic breathing
• Box breathing (4-4-4-4)
• 4-7-8 breathing
• Progressive muscle relaxation (PMR)
• Body scanning (noticing each body part in turn)

Movement & Physical Practices

• Gentle exercise (walk, swim, yoga)
• Stretching key tension areas (neck, shoulders, hips)
• Tai Chi or Qi Gong
• Dancing or rhythmic movement
• Cold exposure (brief cold face splash or shower)

Mindfulness & Mental Strategies

• Mindfulness meditation
• Guided imagery (beach, woodland, lake, etc.)
• Solution focused hypnotherapy and self-hypnosis
• Journaling (write freely or use prompts)
• Gratitude practice (3 things daily)

Environmental & Sensory Tools

• Weighted blanket
• Time in nature (woodlands, near water)
• Soothing music or nature sounds
• Aromatherapy
• Dim lights in the evening
• Warm bath or shower

Social & Lifestyle Supports

• Safe social connection (talk, eye contact, kindness)
• Limit sensory overload (noise, screens, busy environments)
• Regular daily routine
• Time in silence
• Grounding through the senses (5-4-3-2-1 technique)

🌞 Simple Daily Routine to Support Nervous System Regulation

Morning

• Get up at the same time each morning
• Stretch or gentle yoga (5–10 min)
• 5 minutes of box breathing or 4-7-8 breath
• Take a walk in nature or spend a few minutes outside
• Set an intention

Midday

• Eat calmly, away from screens
• Take short movement breaks or stretch
• Try a brief body scan or 5-minute mindfulness
• Listen to calming instrumental music while working or resting

Afternoon/Evening

• Go for a walk or do gentle exercise (not intense)
• Limit screen time and loud noise by sunset
• Use aromatherapy
• Take a warm bath or warm shower
• Do progressive muscle relaxation before bed
• Wind down with journaling, gratitude diary or calming reading